WOD for 11 OCT 2016

0500 and 1140ish at Fredericks Gym

 

 

I hope everyone is still alive from that mess of a Hurricane that I missed by being in Tennessee! Here are the OPs:

Warm up:

Complete as many rounds as possible in 5 mins of:

8 Single Arm Kettlebell Swings (right)

8 Single Arm Kettlebell Swings (left)

6 Kettlebell Cossack Squats (right)

6 Kettlebell Cossack Squats (left)

Single Arm Kettlebell Overhead Walking Lunge, 40 ft (right)

Single Arm Kettlebell Overhead Walking Lunge, 40 ft (left)

 

WOD:

As many reps as possible in 15 mins of:

1 Deadlift, 155/105 lbs

1 Squat Clean, 155/105 lbs

11 Pull-ups

2 Deadlifts, 155/105 lbs

2 Squat Cleans, 155/105 lbs

12 Pull-ups

3 Deadlifts, 155/105 lbs

3 Squat Cleans, 155/105 lbs

13 Pull-ups

etc etc

 

Continue adding 1 rep to each movement each round until time expires.

 

Strength:

5 Overhead Squats, pick load

Every 2 mins for 10 mins.

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